subject: Barbell Deadlift – 3 Key Tips to get a Huge Barbell Deadlift [print this page] Barbell Deadlift 3 Key Tips to get a Huge Barbell Deadlift
The barbell deadlift is one of the most important movements you can do in the gym for leg strength, back strength, and overall muscle growth. However, there are a few important things you must know in order to perform the barbell deadlift properly and make steady gains in strength and muscle size. Here are three essential tips for a huge barbell deadlift.
1. Arch Your Lower Back
Many lifters worry or even avoid the barbell deadlift altogether because they are worried about their lower back and how it will hold up under heavy weight. However, you can keep your back safe and in a position to pull big weights as long as it is arched HARD! If you can't visualize this, it's the opposite of rounding your back, the way a cat does when it stretches.
Keeping your back in this position throughout the lift will put the spinal erectors (lower back muscles) in the best position to do the work and help keep your spine from taking too much of the stress. Make sure you don't let your ego get the best of you and end up loading up so much weight you can't even keep an arched back!
2. Get a Grip!
Whether you're warming up or straining under maximal weight, you need to keep your grip on the bar as tight as possible. Your hands are the point where your body transfers power to the bar, and the tighter your grip, the more of that power you can transfer.
To keep a good grip when you get to heavy weight on the barbell deadlift, put your hands in the over-under position, one gripping normally, and the other gripping underhand. This will keep the bar from easily rolling out of your hands.
3. Get Speed on the Bar
Important for any lift, but especially the barbell deadlift, is speed! The more acceleration you put on the bar, the more force you can apply to the bar, and more weight you can lift. Therefore, lift as fast as possible whether you're going light or heavy. To train your speed specifically, you can also do speed deadlifts, where you use 50-60 percent of your max and pull 10-12 fast reps with 30-45 seconds rest in between.
